Off to a healthy start? Get Cooking! Part II
A good friend of mine and darn good therapist says that ‘people don’t change when they see the light, they change when they feel the heat’, and I believe that axiom applies to making a peremptory decision in the direction of better health as well. Chances are you have a general smattering of which foods are healthy and which ones are toxic, and this day and age hardly anyone is completely under the radar of basic health and nutrition propaganda, thankfully. I bet at one point or another you caught wind of the fact that fresh fruit is good for you and pop-tarts are not, though you may still not know exactly what the heck is in those pop-tarts that makes them so nutritionally gnarly. But now suddenly that triglyceride number on your last blood panel sets off your inner alarm system, or perhaps you just ran into that high school villain two decades later and as it sadly turns out, her hot Instagram photos aren’t photoshopped. Bummer.
Whatever your trigger is for wanting to overturn your lifestyle and get in shape, this is no time to panic, it’s time to plan. Panicking is exactly what the $75 billion weight loss and diet supplement industry wants you to do: if you panic, they’ll buy you and sell you over and over to countless magic diets and quackish medical weight loss systems. Serial dieters know, at some level, that diets don’t work, but they typically lack direction and perhaps enough sense of self-efficacy to engage in a systematic and enjoyable approach, one that doesn’t turn into a demoralizing rise-and-fall spiral.
Just a cautionary reminder that as your first step on a health and weight-loss journey, you should consider consulting a healthcare professional who can rule specific medical conditions in or out. If you are a diabetic or have any metabolic disorder that calls for an interventional dietary protocol, for instance, your approach to strategizing will need to be more targeted and restrictive, and perhaps you may ease up a bit only once those conditions are under control. The same applies if you have food intolerances or allergies that can only be managed clinically.
Below are two initial steps I encourage people to take that might help gear up for a lifestyle change through home cooking:
1.PANTRY AND FRIDGE DETOX. Before you can bring in the new, you must ditch the old. Raid your pantry and fridge for over-processed foods and sugary treats. Foods that are minimally or healthfully processed are generally ok to keep. One easy way to decide what to keep and what to discard is to think of acceptable processing in terms of preservation or availability rather than biochemical transformations to x-foods. Lots of fresh foods are processed to extend their shelf-life, improve their microbiological safety, and shorten prep time: think yogurt, frozen vegetables (with no added cheese or sauce), frozen meats and fish, fermented sauerkraut (which is basically cabbage), pickles, olives, capers preserved in vinegar or brine, veggies in olive oil, canned peeled tomatoes and pre-cut vegetables and protein. The same concept applies to dried nuts, legumes and ground seeds. For detailed information on processed foods, I will link the NOVA database below.
My whistle-blowing tip: throw away any foods made by multinational brands such as conventional (not organic or artisanal) cereal, cookies, whole grain breakfast bars: anything labeled as ‘healthy’, ‘less sugar’, ‘no high fructose corn syrup’ and 'no hydrogenated fats’ by any of these brands is a nutrition scam. These foods are sugar snares, they are conveniently positioned at eye level in stores - in fact cereal boxes are on the bottom shelf, at child’s eye level, or as I call it, the 'mommy can I have that?' shelf.
*Note: If you have a husband and/or adult family members living with you, who are not yet ready to make the switch, learn to relegate one pantry space and one fridge compartment to your own foods. Eventually you’ll get them on board, but you will need to lead by example first.
2.GROCERY SHOPPING:
a) PRODUCE. Now that your pantry and fridge have vacancies, let’s go shopping! Throughout the last decade nutrition and health experts have nudged consumers to ‘shop the perimeter of the store’, on the notion that the healthiest foods such as vegetables, fruits, nuts and fresh protein are located on the outskirts of the shop. Well, something tells me store owners and executives have heard that too, so although that rule still applies, it comes with a red flag. You may have noticed the sneaky positioning of things like whipped cream and sugary granola right by the fresh berries, squeezable faux-cheese products next to celery and carrot sticks, and mayonnaise-based condiments by the salads. A lot of these foods make false health benefit claims, so beware – stick to your guns. In the produce aisle, start with fruits such as berries, apples and pears. The first ones are lowest on the glycemic index, meaning they won’t cause your insulin to spike.
Next, go for the green. Start with salad: stores now offer great varieties that require virtually no prep time, in boxes or bags. If you like spinach, the salad fridge features bags or boxes of baby spinach you can eat raw or easily cook, which means you can cook it once it begins to wilt. Whenever possible, opt for the organic kinds. If you like avocado, go for it! Eating an avocado with your salad increases bioavailability of some vitamins by a whopping 15 times because of its healthy fat.
Now head over to vegetables: start with the ones you are familiar with, even if you have never cooked them before. Broccoli, cauliflower (any color), Brussel sprouts and asparagus are among the easiest to prep and cook, and they are rich in phytonutrients that ward off disease. Pick two more colors: yellow peppers and red tomatoes, for instance, which can both be eaten raw in salads or cooked. Remember each color in veggies is code for certain nutrients, and they all work together to nourish and protect our cells. Start with small quantities and whenever possible, go organic or at the very least, local. Put a couple of small onions, a head of garlic and some lemon in your cart: aside from being health-promoting, you will need them for a slew of different recipes. Pick one or two herbs you think you might like: parsley, cilantro and basil are the most versatile ones. Herbs are a great addition in terms of flavor, antioxidants and plant micronutrients.
b) PROTEIN. Once you’re done in the produce aisle, think protein. Let your preferences guide you, but to keep it simple, pre-portioned fish like salmon, chicken breasts and eggs are a great way to start and super-easy to cook. A portion of protein is roughly as big as the palm of your hand: as a general rule, 30% of your calories should come from protein divided among meals. Protein boosts metabolic rate and helps control appetite. Look for nuts such as almonds, pistachios and walnuts, they are an excellent source of protein, fiber and fats that are healthy when eaten in moderation. The rest of your shopping should include healthy fats like Extra Virgin Oive Oil and condiments like your favorite vinegar. (I will talk about Olive Oil and fats in a separate article, as well as give you my thoughts on dairy protein and which kind to opt for).
c) FROZEN. In the frozen section, you will find some cook-friendly alternatives to fresh vegetables, things like spinach, broccoli, kale and even chopped onions, carrots and celery. Frozen fruits like berries also offer a convenient alternative to their fresh counterpart for smoothies and to add to yogurt. Try to keep some of these in your freezer, at all times, they will come in handy on those days when you are truly pressed for time and unhealthy foods could be one rash decision away.
We’re nowhere near done, so keep checking back for more tips on how to get organized for easy, healthy cooking! In my next article I will also share some ideas for super-easy cooking techniques, the use of health enhancing spices and tips for time management.
Bonus: don’t forget to bring home some water in glass bottles or cartons, no plastic.